Sunday Oct 21 |
| |
| Event: 7. National Race / Wiler OL
|
 | Note | |
| (injured) |
| Not able to run. No chance to defend or even improve my 3rd place in the Farmer Trophy ranking. |
Saturday Oct 20 |
| Note | |
| (injured) |
| Still pain in lower back. No training today, probably not able to race tomorrow. |
Friday Oct 19 |
| Strength (Machines) 46:00 [1] | |
| shoes: Nike Free |
| Includes warm up (10 min of indoor cycling) + some stretching. |
| Cycling (Indoor trainer) 36:00 [2] 15 km (2:24 / km) | |
| ahr:109 max:130 (injured) |
| On TravelMag. Pain in lower back after this workout. |
Wednesday Oct 17 |
| Running (Morning jog) 22:24 [2] 4 km (5:36 / km) +40m 5:20 / km | |
| ahr:117 max:133 shoes: Brooks Glycerin 4 |
| Parlatsch loop. |
| Walking 2:00:00 [1] 10 km (12:00 / km) | |
| shoes: Brooks Glycerin 4 |
| Hiking to Pintrun, Ransun and back. |
| Running intervals 20:00 [4] 4 km (5:00 / km) | |
| max:155 shoes: Nike Free |
| 2 sets of 10x 30s/30s (130m run/70m jog) on roads/trails. 5 minutes recovery jogging between sets. |
| Running warm up/down 31:11 [2] 5 km (6:14 / km) +70m 5:50 / km | |
| shoes: Nike Free |
| Before and after intervals and between sets. |
Tuesday Oct 16 |
| Running 48:46 [3] 8 km (6:06 / km) +200m 5:25 / km | |
| ahr:128 max:157 shoes: Brooks Glycerin 4 |
| Trin-Digg loop. Easy pace except Trin ramp (4:04, HRmax 157). |
Monday Oct 15 |
| Note | |
| (rest day) |
| |